The plyo push up is an explosive bodyweight exercise that targets the pectoral muscles and also works the triceps, shoulders, and core. It involves pushing off the ground with enough force for your hands to leave the floor, requiring power, coordination, and upper body strength.
Quick Facts
How to Do Plyo Push Up
Follow these step-by-step instructions to perform Plyo Push Up with proper form and technique.
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground by bending your elbows, keeping your body in a straight line.
- Push explosively off the ground, using your chest muscles to propel your upper body off the ground.
- Land softly with your hands back in the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Plyo Push Up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Plyo Push Up
Incorporating Plyo Push Up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Pectorals Development: Plyo Push Up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Triceps, Shoulders, and Core, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Explosive Power: Plyometric exercises develop fast-twitch muscle fibers, improving speed, power, and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Plyo Push Up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Plyo Push Up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Plyo Push Up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.